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Bring up your lagging muscles with giant sets. Giant sets are where you do three exercises in a row for the same muscle using minimal rest between the movements. But let's add a twist by using the 6-12-25 format. Here's how it looks:
1st Exercise: Use a heavier weight for 6 reps for submaximal strength.
2nd Exercise: Use a moderate weight for 12 reps for hypertrophy.
3rd Exercise: Use a lighter weight for 25 reps for strength-endurance.
Rest 10 seconds between exercises and repeat 2-3 more times.
Jason Brown
Narrated by Dani Shugart
00:00 One Month to Bigger Biceps & Triceps
00:09 A1. Close-Grip Bench Press
00:20 A2. Incline Dumbbell Bench Press
00:28 A3. Banded Pushdown
00:40 B1. Strict Chin-Up
00:47 B2. Supinated-Grip Inverted Row
00:57 B3. Banded Curl
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